Pigeon peas (red gram), mature seeds, raw
Whole food · Legumes and Legume Products
Photo: Wikipedia
Pigeon peas, also known as red gram, are small, earthy legumes with a firm texture and a subtly nutty, slightly peppery flavor. They are a nutritional powerhouse, offering an impressive 21.7g of protein and 15g of fiber per 100g, making them a staple for plant-based diets. Their robust nature allows them to hold their shape well in stews and curries, adding both substance and depth to a dish.
💚 Why it's loved
People love pigeon peas for their hearty, satisfying texture and versatile, nutty flavor that absorbs spices beautifully. They are a beloved cultural staple in many cuisines, forming the base of comforting curries and stews that are both nourishing and flavorful.
⚠️ Watch-outs & how to enjoy it better
The high fiber and complex carbohydrate content can cause digestive discomfort or bloating for some individuals, especially if not cooked properly or if introduced to the diet too quickly. To counteract this, it's recommended to soak the dried peas overnight and cook them thoroughly; pairing them with a small amount of healthy fat or protein can also help moderate blood sugar response.
Key benefits
- Excellent source of plant-based protein (21.7g per 100g)
- High in dietary fiber (15g per 100g) for digestive health
- Very low in fat (1.49g per 100g)
- Rich in essential minerals like iron and folate
- Provides a slow-release energy source due to complex carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pigeon peas are a perennial legume, meaning they can produce crops for multiple years from a single planting, unlike most beans which are annuals.
Full nutrition (scales with serving)
| Water | 10.6 g |
| Energy | 343 kcal |
| Energy | 1435 kj |
| Protein | 21.7 g |
| Total lipid (fat) | 1.5 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 62.8 g |
| Fiber, total dietary | 15.0 g |
| Calcium, Ca | 130 mg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 183 mg |
| Phosphorus, P | 367 mg |
| Potassium, K | 1392 mg |
| Sodium, Na | 17.0 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 1.8 mg |
| Selenium, Se | 8.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.64 mg |
| Riboflavin | 0.19 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 456 ug |
| Folic acid | 0.00 ug |
| Folate, food | 456 ug |
| Folate, DFE | 456 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 28.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.33 g |
| SFA 16:0 | 0.31 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.78 g |
| PUFA 18:3 | 0.04 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.77 g |
| Isoleucine | 0.79 g |
| Leucine | 1.5 g |
| Lysine | 1.5 g |
| Methionine | 0.24 g |
| Cystine | 0.25 g |
| Phenylalanine | 1.9 g |
| Tyrosine | 0.54 g |
| Valine | 0.94 g |
| Arginine | 1.3 g |
| Histidine | 0.77 g |
| Alanine | 0.97 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 5.0 g |
| Glycine | 0.80 g |
| Proline | 0.95 g |
| Serine | 1.0 g |
FAQ
What is the difference between pigeon peas and lentils?
Pigeon peas (Cajanus cajan) are larger, firmer, and have a nuttier flavor than most lentils. They are a perennial plant, while lentils are typically annuals. Nutritionally, they are both excellent sources of protein and fiber, but pigeon peas have a slightly higher protein content per serving.
How do I cook dried pigeon peas?
Soak dried pigeon peas in water for at least 8 hours or overnight. Drain, rinse, and then simmer in fresh water for 45-60 minutes until tender. They can also be cooked in a pressure cooker for about 15-20 minutes. For best results, add salt towards the end of cooking.
Are pigeon peas suitable for a gluten-free diet?
Yes, pigeon peas are naturally gluten-free and are a great addition to a gluten-free diet, providing essential nutrients like protein and iron.